REST DAY!
Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.
This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.
You may also come in and do a nice long ROMWOD
Strength
Push Press 1RM
WOD
4 Rounds For Time:
10 Deadlifts 185#/135#
10 Box Jumps 24"/20"
Calorie Row 15/12
10 WallBalls 20#/14#
10 Chest To Bar Pull Ups
WOD
3 Rounds For Time:
24 Cal Row
21 Hang Power Cleans 115#/80#
18 Front Rack Step-Back Lunges 115#/80#
15 Over-the-Bar Burpees
Strength
Shoulder Press 1RM
WOD
AMRAP 4:00
30 Double Unders
15 Power Snatch 75#/55#
Rest 4:00
AMRAP 4:00
30 Double Unders
12 Power Snatch 95#/65#
Rest 4:00
AMRAP 4:00
30 Double Unders
9 Power Snatch 115#/85#
Heidi O'Brien and Ted Mason
